We’re officially in the holiday season (hi, Santa 🎅🏽) and I wanted to share some of my personal FAVORITE stress-fighting nutrients to help you get through this wonderful (but anxiety-ridden) time of year! ⠀
Magnesium 👉🏽 avocado, spinach, almonds ⠀
B vitamins 👉🏽 lentils, salmon, broccoli ⠀
L-theanine 👉🏽 matcha and mushrooms (drinking my favorite shroom coffee from @foursigmatic in this photo - zero 🍄taste)! ⠀
Probiotics 👉🏽 kombucha, kimchi, yogurt ⠀
Happy Holidays! 🎄 ⠀
Posted at: 2019-12-04 16:26:26
Become the fire.
The person I’m becoming is wild. I move differently. I think differently. I live differently.
I want to become the fire.
We’ve got more work to do. LETS GO.
Posted at: 2019-11-27 13:06:53
São muitos equipamentos de consultório, cursos de extensão, cursos de pós-graduação, capacitações... o que realmente vale a pena na carreira do nutricionista?
Investimento essencial mesmo é balança, fita antropométrica, estadiômetro e adipômetro. Com esses quatro equipamentos você consegue realizar avaliação da composição corporal adequadamente, para fechar o diagnóstico nutricional. Equipamento de bioimpedância só se for tetrapolar, as outras são pouquíssimo fidedignas. E mesmo as tetrapolares possuem várias limitações. Capacite-se em antropometria que você não perderá em nada para a bioimpedância.
Além disso, é importante ter em mente que boa parte da avaliação nutricional é feita na conversa, no exame físico e com exames bioquímicos, que não exigem instrumento específico. Exigem apenas você com uma folha em branco e aplicando o cuidado centrado no paciente, com escuta ativa e atento aos sinais e sintomas. Isso tudo, aliado à composição corporal, é que vai fazer você fechar um diagnóstico nutricional preciso.
Quantos aos cursos, avalie as ementas das aulas, o cronograma, o feedback de ex-alunos... é importante que o curso resolva seus problemas. É essencial que ele te dê prática clínica! Os fundamentos da clínica já são dados na graduação e estão em livros.
Cursos de extensão e de pós-graduação devem fornecer ferramentas e habilidades práticas! Afinal, se for apenas para dar conteúdo teórico, você mesmo acessa artigos no Pubmed. Invista sim em sua formação, mas invista no que fizer diferença na sua carreira! Especialmente se você for recém-formado: cuidado com cursos que não vão te acrescentar na sua prática.
Aqui nas mídias não cabem muitos caracteres, então o post completo está no blog! Lá também dou exemplo do que deve ter de prático em um curso para que ele contribua de fato para sua formação. Acesso o site para ler!
#nutritioncoaching #nutricaoporamor #nutricaointeligente #nutricaocomportamental #nutricaoesaude #nutriçãocomamor #nutricaoeficiente
Act like it’s 2020 already.
It’s easy to forget or lose motivation for the goals you set.
But you need some tough love. It’s time to take care of business, stay focused, and create more momentum.
It’s easy to let a month pass without discipline or productivity. But imagine if you didn’t.
You gotta finish this year strong with me.
Take consistent action daily instead of waiting for it.
Make yourself proud going into 2020, click the link in my bio to start now #LinkinBio#BabeGoLift
Embrace the obstacles you experience in your journey💪🏽
Overcoming difficulties and failures allows us to grow and become a better version of ourselves.
Pictured: Victorem Athlete Frankie McClendon
Carolina Thunderbirds, FPHL
Posted at: 2019-12-05 17:02:54
✅Are you ready to upgrade your PERSONAL DEVELOPMENT? FREE GUIDE in my bio @upnorthathletics ✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙇🏼Reposted by me: @upnorthathletics⠀⠀⠀⠀⠀⠀⠀⠀⠀
Feeling good now⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼😂TAG somebody who NEEDS to see this!😂👈🏼
Posted at: 2019-12-05 17:02:32
This months article on @lifeatwindgateranch , I talk about keeping your health and peace midst the holiday chaos ♥️🕊
Posted at: 2019-12-05 17:00:49
⛔️B O U N D A R I E S⛔️
The workplace is truly a melting pot of all different types of humans, some nosier than others.. 😂
As I said in my recent YouTube video - whenever we do something that is outside the cultural norm, it can make people uncomfortable.. & that’s OKAY.
This movement is rapidly expanding, but still so misunderstood. With guidance and proper planning you can easily cover your essential nutrients on this lifestyle. ✅✅✅ (Let me know if I can help you with this)
Don’t let anyone disturb your peace 👑 Set boundaries and let them know that there are more important things to talk about.... maybe like WORK related things? 🤔
Do you struggle with dealing with other people constantly giving their 2 cents about your lifestyle?? Let me know down below how you deal with this kind of situation.👇🏼
🎉It’s time to celebrate🎉
@taylorwhetsel_wellness just launched her website for nutrition coaching and health & wellness!
Want to know why we can go out and eat all this amazing food and still keep in shape, stay healthy and not feel bad? Because we have a positive relationship with food. We don’t look at foods as good or bad, we look at it as delicious food. Learn how to manage and balance your intake of foods. Get coaching on nutrition if you are having trouble adding or dropping some lbs. Want to learn how to just have a better understanding of food, nutrients and macros in general? Well that is covered too.
Head over to taylorwhetselwellness.com and reserve a FREE consultation today!
#taylorwhetselwellness#tww#nutrition#nutritioncoach #coach#coaching #crossfit#personaltraining#fit#fitness #fitlife #food#health#healthy #oneonone#nutritiontips #nutritioncoaching
Posted at: 2019-12-05 16:45:22
Confession: I have been THE WORST for self-care 🤦♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm doing *all* the things I tell my clients to avoid: not drinking enough water, living off coffee, not eating until 4pm, not sticking to my nighttime routine. Heck, I'm not even washing my face.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why? Well, it's taken a lot of thought and frustration to figure this out... but I think it's because I'm not allowing myself the time and space I know I need.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm drained and I'm not making room for *me*. I've felt for a long time that I'm not living true to my highest self. I know, that's the most woo woo thing ever, but bear with me!⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the end of the day, we choose this life. If something's not working, it's up to us to make a change. And life has been screaming at me to make one for a while now. Hint: I need more ocean in my life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You're never stuck. You're not broken, or helpless, or forced to live a life that doesn't feel full. You can choose the life you want.⠀⠀⠀⠀⠀⠀⠀⠀⠀
We make up all of these excuses and obstacles in our head, about why we can't start working out, why we can't afford to eat healthy, why we can't make our lives what we want.⠀⠀⠀⠀⠀⠀⠀⠀⠀
But, it's all a choice. So I'm choosing different. Slowly, piece by piece, I'm getting back to me. incorporating more silence, stillness, space. Doing things to care for myself, because I love myself.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you feel like you're are living you best life? What's getting in your way? Send me a DM and let's chat. You can start choosing the life you want, too. And I am here to give you that permission if you aren't giving it to yourself 🌸⠀⠀⠀⠀⠀⠀⠀⠀⠀
#saltandspoonbigthinks#onebiteatatime#healthyhabits#torontohealth#torontonutritionist #torontonutrition#healthylifestyle#healthychoices#nutritioncoach#holistichealth#holisticnutritionist#healthyish#nutritioncoaching #empoweredhealth#healthishappiness
Posted at: 2019-12-05 16:42:16
As I continue to reflect on my Live WORKday a few weekends ago, one thing that I keep thinking about was how INCREDIBLE it felt to be surrounded by other Believers in Business!
We worked on our business & worshipped GOD! So powerful 🥰
My last business trip/vacation during which not only did I manage to stay on track with my diet but by the end dropped half a kilo.
While I’m tempted to call it “The Mexican diet” (as I mostly had Mexican food) and sell it for $19.99 like any proper Instagram online coach would do, truth is... it wasn’t intentional. However, from hindsight, it’s obvious what helped me maintain (or, actually, lose) weight during my trip:
1️⃣ I matched my calorie intake to my physical activity levels. Sitting all day long? Less calories. Hiking in the morning and training in the evening? More calories. Super obvious, yet most people fail to adjust their calorie intake, when needed.
2️⃣ I hit the gym almost every day. Same program, same volume, same intensity as back home. Calories were mainly used to fuel my workouts and to aid recovery.
3️⃣ I managed to find balance between enjoying delicious foods and staying on track with my diet. Just by saying no to rice and having only beans in my burrito I saved over 300kcal. Yay!
These strategies you can also use in the upcoming holiday season.
Your diet shouldn’t make you feel miserable.
It should support your fitness goals while keeping you healthy and sane.
And if you feel like your diet doesn’t really do that, click the link in my bio to apply for one-on-one nutrition coaching!☝️
Had a lot of fun shooting for @withgoodfriends & my talented sister @heyjennwhitney for @away !
Besides having a quality travel bag like @away, here are some tips to get through the holiday traveling craze - especially AIRPORT FOOD🙅🏼♀️.
Quite possibly my least fav topic of all time😂🤢.
But I also realize it is such an incredible privilege to be able to complain about it as well, and I don’t take that for granted❤️.
If you get off the plane feeling bloated, grumpy and gross, here are some tips:
1️⃣I always avoid airport food. Even the “healthy” stuff makes me feel gross. I opt to pack my own PFF (protein, fat and fiberous carbs) meal which can be anything you make at home—a salmon wrap, a simple chicken salad, oats w peanut butter and chia seeds & hard boiled eggs—literally anything made at home will make you feel better here.
2️⃣Then I also pack some snacks if it’s a long trip such as: hard boiled eggs, nuts, collagen peptides (protein) to put in my airport matcha. I don’t always brings snacks though for a short trip—I know I’ll be sitting most the day and don’t need the calories.
3️⃣Always try to get moving the morning before you leave! Even a 15 minute HIIT is great—will help with constipation and bloating caused by travel and changes in routine.
4️⃣Bring your 32 oz water bottle. One of the reasons flying causes bloat is because of dehydration! I make sure I drink at least 1L before the plane, 1L on the plane, and one after to replenish.
Do you have any airport tips to add?☺️👇🏼
Fact. Tag an business owner. ✌️
I want everybody to win. I’m not scared that other people are doing what I do. I got me.
And I got you too. I want everybody to succeed. I want you to be good at what you do. I want your clients to win.
Let’s all win. Pull up a chair and let’s eat. 🙂
Posted at: 2019-12-05 16:01:48
| F I T N E S S |
isn't made in January - or in the moment where it's most convenient.
Il se construit à travers tes habitudes et tes choix quotidiens, TOUT AU LONG DE L'ANNÉE.
Pourquoi perdre quatre semaines quand tu peux commencer à faire des petits changements, maintenant !
Que tu revois toute ta vie, ce n'est pas ce que je veux dire. Le but n'est pas de passer de 0 à 💯. Ce que je vois plus c'est : arrêter de procrastiner avec le changement !
La condition physique, le fitness, ne provient pas d'un plan parfait ! Mais je suis convaincu qu'il faut amener une certaine cohérence, qui ne peut être trouvée que lorsque tu as un plan qui peut réellement fonctionner pour toi et ce, à long terme. Quelque chose que tu sens confiant de suivre quand le vie devient folle, quand tu voyages, quand tu reviens de blessure ou que tu es enceinte, et surtout quand tu n'as pas envie.
J'aimerais créer une communauté _ mondiale, qui sait _ de personnes qui comprennent qu'il n'y a vraiment aucune excuse - rappelles toi que plus que rien est plus que suffisant !
[ traduit de @fearlessmiranda]
Aimes, Partages et Taggues tes amis si tu es d'accord .
TAKE ACTION START TODAY
Rejoins moi @emy_coaching.gva
Motus 2 Thrive, In pursuit of health
What is THAT?? This is one of many types of irrational thinking where there is a tendency to think in polar opposites without accepting the possibilities that are between these extremes. In other words, black & white thinking. These thinking patterns are common while attempting to lose weight. Here are some common thoughts & counter statements that can be a game changer for success! THOUGHT: I have been on my program for weeks & I still have not lost weight”. COUNTER STATEMENT: “It took a long time to gain weight & it will take time to lose it.” THOUGHT: “I tried all this in the past...it won’t work”. COUNTER STATEMENT: “My motivation is different now...I can do it”. You can even try this exercise with topics not related to weight loss. Here are some examples of my own black & white thinking I had about moving a couple years ago. Since I did NOT want to move I had to coach myself by writing down counter statements & looking at them every day...THOUGHT: “I have so many memories in this house... I just can’t leave it”. COUNTER THOUGHT: “I can make memories in a new house”. THOUGHT: “I love this house...I will never love another house”. COUNTER THOUGHT: “I can love a new house”. I challenge you today to do this exercise! #behaviorchangecounseling#nutritioncounseling#weightlosscounseling#motivationtochange#nutritioncoaching
Posted at: 2019-12-05 15:53:18
Ya sea en el trabajo, en la calle en medio de la ciudad o de viaje por el mundo, es importante que tengamos energía! y que no pasen muchas horas entre una comida y otra, eso evita llegar con mucho hambre al almuerzo o la cena. Lleva siempre una colación o snack saludable, que te ayude a generar saciedad y reponer energía.
Acá les dejamos algunas opciones:
↠ Una fruta, como manzana, pera (si la comes con cáscara mejor aun) o una pequeña banana, son fáciles de transportar y comer.
↠ Pequeño puñado de frutos secos: Almendras, nueces, avellanas, castañas, etc.
↠ Yogur descremado ó yogur con muesli.
↠ Alguna barra de cereal y semillas casera. (ya te daremos varias recetas ó podes probar marcas tipo @zafranok o @pleny.ar estas últimas son sin azúcar)
↠ Algunas galletitas integrales.
Si estás en tu casa o el lugar de trabajo cuenta con heladera u office, también puedes:
↠ Barritas de zanahoria y apio ( cortadas en juliana) con queso blanco descremado o hummus.
↠ Tostada de pan integral con una feta de queso.
↠ Cubos de frutas.
↠ Yogur con granola.
↠ Galletas de arroz untadas con mantequilla de maní
Hace la prueba y te darás cuenta los beneficios de comer pequeñas porciones, más veces al día. Esperamos que nos cuentes cuál fue tu colación de hoy?
Lic. Soledad Drago (Alemania- EEUU)
Lic. Rita Flora (Buenos Aires) .
#Nutrición #amigas#tipsdenutricion#tipsnutrisquenutren#mamasynutricionistas#tipsquenutren#healthyhabits#nutrition#nutrisquenutren#atenciononline#colaciones#snackideas#snacksaludables#healthysnacks#hummus#consultorioonline#coaching#asesoriasempresariales#argentina#alemania#nutritioncoaching #onlinecoaching#healthcoach.
Posted at: 2019-12-05 15:52:23
"No te desanimes, esfuerzate, continua dando lo mejor de ti y nunca quites esta frase de tu mente: Cosas buenas le esperan a quien insiste y resiste" '
Hoy fue la primera visita de pp1, y creo que fue un golpe a la realidad😥 definitivamente cada una de las personas que estudian algun area de la salud, diariamente nos toca vivir en carne propia la situacion y allí es donde entra nuestro "trabajo" y dedicación, seguir contribuyendo para un país mejor.
Posted at: 2019-12-05 15:35:56
“BACK AFTER INJURY”
Chris finished a 12 week online course with me around 10 weeks ago, but unfortunately had a soccer ACCIDENT shortly after and injured his shoulder 🚑.
For the last 4 WEEKS we have worked with some rehab exercises for his shoulder, where has made tremendous progress 🙏.
NOW we are starting to load him up again with some heavier exercises and getting him slowly back to compound movements 🏋️♀️.
This guy killed it today and HE WILL be back stronger than ever soon 🏆.
With the RIGHT determination and willpower ANYTHING is POSSIBLE 🔥🔥🔥
COMMENT below with any or your ailments or injuries and what YOU do to keep your body strong and injury FREE 🙏.
Posted at: 2019-12-05 15:31:21
Let’s talk about the woodchop 👨🏻🚒
The woodchop is a popular exercise amongst personal trainers because of its functionality and it’s easily progressed or regressed.
The primary movement here is rotation, which is often times a weakness in new clients as the primary muscle groups (low back and obliques) are often weak as a result of sedentary lifestyles.
If you’re new to the gym, start this exercise on the cable machine and slowly progressing up to a weighted bar (an axe is even better!) as shown here!
Posted at: 2019-12-05 15:31:21
🍌Protein Oatmeal Banana Bread🍌
I don't even know how many times this banana bread saved the day. It's easy to make, versatile and travels easily!
Macro friendly and delicious, this banana bread has approx 100 calories, 10g carbs, 10g protein and 1g of fat.
Quick meal? Grab 2-3 slices and spread some PB on top.
Craving dessert? Toast it in a skillet for a few minutes and drizzle some sugar-free syrup and cinnamon on top. .
The batter is so versatile!
How about banana choc chip muffins? Pancakes! Waffles! Strawberry shortcake on top? Eeeeep! The possibilities!
This bread comes together in minutes, and bakes so well you can totally forget about it for 45 minutes and it will probably come out perfect (this is how I bake, y'all).
➡️PROTEIN OATMEAL BANANA BREAD⬅️
Makes 8 Slices
🍌3/4 cup oatmeal (I use quick oats)
🍌2 scoops Cookies n Cream protein powder (My fave is @musclepharm Combat Powder, which is available at the pharmacy in Birdrock if you're an islander)
🍌1 tsp baking soda
🍌1 tsp cinnamon (I don't actually measure, just free shake lol)
🍌1 cup egg whites
🍌1/4 cup applesauce
1. Mash bananas in a large bowl until they have pudding consistency.
2. Add egg whites and applesauce. Stir to combine.
3. In another bowl, stir together oatmeal, protein powder, baking soda and cinnamon.
4. Pour dry ingredients into wet and stir it up. Add some cinnamon, nutmeg or pumpkin spice if desired.
5. Pour this all into a greased loaf pan, and cook for about 45 min at 350F
Enjoy and get creative with your new go-to recipe!
🍽️Confused by macros, calories and WTF to do to reach your goals?
➡️We offer nutrition coaching programs customised to YOUR macros, lifestyle and schedule!
DM for more info!⬅️
SUMMER bodies are made in the WINTER, so now is the time to begin to prepare to put in the WORK! Time to start thinking about your January 2020 regime! GIFT CERTIFICATES AVAILABLE - YOUR SPECIAL LADY CAN BOOK HER SESSIONS INTO THE NEW YEAR!
My name is Michelle and I am a London Ontario based fitness model and personal training specialist and weight loss coach with additional certifications in Pre and Post Natal personal training. Since entering the world of fitness, I have achieved an year-round physique and I am excited to help my clients reach the same levels of success and MAINTAIN it. My drive and determination has seen me achieve high levels of success on the stage as a fitness competitor. And, as a personal trainer I am committed to providing my clients with the exceptional guidance and motivation they need to achieve their desired transformations. I set the standard that I practice what I preach.
Most recently being a breast cancer survivor, diagnosed in September 2013 with mastectomy in December 2013, I now also understand the unique obstacles to overcome physiologically and emotionally that younger women with early age diagnosis go through. Despite facing this obstacle as a single mother with my young daughter, I have always stuck with my goals and my success is a testament to this attitude.
NOW TAKING NEW CLIENTS:
12-24 SESSIONS PACKAGES - $35/HR
24 SESSIONS OR MORE - $30/HR ***All INCLUDES Nutrition!*** SERVING WESTMOUNT/BYRON/KILWORTH/KOMOKA/RIVERBEND/WICKERSON/LAMBETH ****CAN ALSO BOOK THESE INTO JANUARY TO PLAN AHEAD TO KICKOFF YOUR 2020 GOALS!!!!**** Message me TODAY for more details and a no cost consultation!
#bossstudiofitness#trainlikeaboss#transformationcoach#preandpostnatalfitness#womensupport#empoweringwomen#onlinepersonaltrainer#weightlossforwomen#wheremyladiesat#nutritioncoaching #nutrition#whatsyour2020vision#whatareyourgoals#2020goals#ldnbabes#ldnont#ldnevents#ldnontario #whatsonyourchristmaslist#thegiftthatkeepsongiving#thegiftofhealth#mommysbestgift
Maria (@yazme67) came to me knowing what she wanted and ready to make a change.
She told me that she was curious of my work as a nutrition coach... she decided to go for it and try what I was promoting, which was the 6 week nutrition program.
Well... a nutrition program and a few weeks of nutrition coaching later and these are her results.
She has dropped a large amount of weight but even more impactful is that she’s dropped a few jean sizes. She feels better, has more energy and is now looking to challenge her self and her body by taking it to the next level with one on one training.
I am so proud of Maria for reaching out and doing what’s needed in order to improve herself and her life.
@yazme67 this is all you, all your hard work, consistency and discipline. #weightlosstransformation #nutritioncoach#nutritioncoaching #vibelife#weightloss#proppernutrition
🚨 GIVEAWAY ALERT 🚨 !⠀
You guys loved my lulu leggings so I want YOU to get a pair of your own! The holidays are coming up fast so my friend @roryandco.lifestyle and I are giving away a $125 Lululemon gift card to one lucky follower!⠀
How to enter:⠀
1. Make sure to follow both @brandyobennutrition and @roryandco.lifestyle
2. Tag ✌🏻Friends⠀
3. Comment you favorite way to add movement into your day!⠀
✨BONUS!✨ Share this post in your story for an additional entry!⠀
One winner will be randomly selected TOMORROW at 6pm EST/ 5pm CST!⠀
We neglect ourselves.
The past 6months I have definitely let people walk over me, lie to me and stress out my soul.
Running my biz coaching for fitness coaches plus my weight loss coaching program for CreateMe Fit, and working full time, and running my household, I've allowed myself to take on more hits than I normally would and last Friday I said no more. 𝑰 𝒅𝒆𝒔𝒆𝒓𝒗𝒆 𝒎𝒐𝒓𝒆 - 𝑰 𝒅𝒆𝒔𝒆𝒓𝒗𝒆 𝒃𝒆𝒕𝒕𝒆𝒓
𝒀𝑶𝑼 𝒅𝒆𝒔𝒆𝒓𝒗𝒆 𝒎𝒐𝒓𝒆!
How are you stepping up for yourself this season?
I used to have 0 confidence.
I used to put ALL my value in what others thought of me.
I used to get so much validation from attention.
If I didn’t get enough likes within the first 30 minutes of an Instagram post, I’d delete it.
If my boyfriend (ex, lol) told me he didn’t like an outfit, I wouldn’t wear it ever again, even if I loved it. I actually DIED MY HAIR BLACK for my ex boyfriend. Lol WOT.
I’d go to drastic measures for weight loss so that other people would think I was attractive- cutting out carbs, restricting my calories to 800 and sometimes below.
I’d put other girls down if I felt they were more attractive than me or had something that I didn’t.
Through the last 2 ish years, I’ve put in a LOT of work - working with 3 different fitness coaches to get my food intake UP and build muscle, working with a therapist to overcome panic disorder & improve my mental health, and ultimately just taking the time to learn myself and undo negative thought patterns.
With this, I’ve come to learn that PEOPLE PROJECT THEIR INSECURITIES.
I feel like this gets thrown around a lot, but it’s so fkn true. I see it all the time & I USED TO DO IT WHEN I WAS INSECURE to try to make myself feel better.
If you guys saw my story last night, you saw this DM I got (swipe). It was an accident. But I knew what was happening.
This girl didn’t hate me, she’d followed me for awhile and asked me several questions about fitness through DMs before. She’s seen my progress over the last several months.
She was looking for something wrong. It had nothing to do with me. It was simply her projecting her insecurities.
This is such a HUGE thing I’ve learned in the last year. Not only has it helped me catch those thoughts when I have them BEFORE I project them, but it’s helped me to not react to people.
To not fight with people. To not get so upset by what people say, because so often, it’s just them projecting something that they need to deal with.
It has nothing to do with you.
Those are my thoughts today. Thank you all for your sweet messages last night & for seeing my progress 🖤 .
Coaching application in bio!
Posted at: 2019-12-05 14:33:15
Here is Phase 2 of the Circuit
*6 mins rowing
-20 Bradford/Rocky Presses -20 Dumbell Front Raises
Then finish with 6 mins rowing
Comment below or contact me if your interested in training!!
Posted at: 2019-12-05 14:32:01
"I think it is a known fact that we need vegetables in our life as part of a healthy diet. There are many diseases that come from a diet poor in fruits and vegetables. However, for some reason, a lot of people don’t eat enough vegetables. Since eating veggies is very important for a healthy diet, and most of us don’t love the idea of eating them; I’m going to give you 4 ways to sneak in veggies into your diet."
Click the link in bio to find out how you can add more veggies into your diet 🥦🍍🥔🍠🥕
Posted at: 2019-12-05 14:27:46
🔥 BIG NEWS 🔥
We are extremely proud to announce our very first Motus Strength Health Club sponsored athlete in @jacobsaunders1! 🙌🏼
Jacob is a Duathlete who qualified for the World Championships in Europe in just his first year of competing. He also was recently voted by his peers as Duathlete of the Year under @triontario! So far he's completed around 16 races since only starting a couple years ago and plans to have a very busy race schedule for 2020 🏃🏽
We will be teaming up with Jacob for the 2020 season and supporting him by providing merch, cross-promotion and private access to the training club, among other things. We believe in his values and work ethic, not only as an athlete, but as a coach as well.
Looking forward to see what great things this athlete will achieve next year and we are very proud to be a part of his journey. Be on the lookout for some content contributions from Jacob as well as future podcast episodes! 👀
𝗪𝐡𝐚𝐭’𝐬 𝐎𝐧 𝐘𝐨𝐮𝐫 𝐏𝐥𝐚𝐭𝐞?
Here is a basic template to help you visualise how to build a plate when sitting down to a meal. This is an alternative to the “Eat Well Plate” by the NHS, which is out of date by now!
Just like Hand Portions, this plate is a starting point and not a concrete ruleset. It is simply a tool to help you build a balanced meal.
Make adjustments based on hunger, fulness, preferences, activity level, goals and most importantly results. Start with a basic template then adjust from there as needed.
Is this similar or different to your plates?
💪⚡Have you ever noticed how some people seem to have an easier time sticking to their health and fitness goals (or really, ANY goal they set their mind to)? 👉Well a new study shows that it might be because they have a strong sense of life purpose. 🔥Researchers from the Annenberg School theorize that having a strong purpose can make it easier to make healthier decisions. Their study was published in the medical journal Health Psychology. 💥The scientists recruited 200 sedentary people who had body mass indexes falling into the obese or overweight category. Each participant took a survey measuring their feelings about their life purpose. Researchers then showed them health messages promoting physical activity while their brain responses were measured. 💡💁♀️Their findings: People who reported a stronger life purpose were more likely to agree with the health messages, plus they showed less activity in the areas of the brain that are associated with processing conflict. ❓The takeaway? Self-development gurus always say to “find your why” – the driving reason you truly want to achieve your goal in the first place. 🔥✨When your “why” fits into your larger purpose, it helps keep you focused and on-track. Here are a few “why’s” that have been powerful motivators for people: - You want to be able to play and be active with your kids (or grandkids!). - Your energy is dragging and you feel like you’re missing out on quality of life
- You’ve had a health scare and it’s time to take control
- You’re ready to go out and feel confident with your friends and look and feel your best
- An adventure vacation has been on your bucket list and you want to be ready to enjoy it! ❓So what is YOUR why?? Goal-setting (and goal-getting!) is our speciality! If you need help or direction, we’re here for you! Just drop us a message. :)
Posted at: 2019-12-05 14:01:48
✅Are you ready to upgrade your PERSONAL DEVELOPMENT? FREE GUIDE in my bio @upnorthathletics ✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Type "YES" if you agree. 💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Posted at: 2019-12-05 13:56:35
Here is one of my clients this morning I had her do a Two Phase Circuit this video is the 1st Phase.
*We started with a 10 min jog on the Treadmill then into this circuit. -10 Pull Ups
-20 Seated Chest Press
-20 Barbell Clean and Press
*5 Rounds then 6 min on the Rower and then return for Phase 2, next video
Comment below or contact me if your interested in training!!
Fat Soluble Vitamins
What are vitamins?
- Essential micronutrients (can’t be made by the body).
- Essential for growth, metabolism, resistance to disease, proper digestion and elimination, and vitality.
What are fat soluble vitamins?
- Vitamin A, D, E, K. - More abundant in animal foods. 🍳
- These vitamins can dissolve in fats and oils. - Fat soluble vitamins are stored in the body’s fatty tissue and liver.
Who should take fat soluble vitamins?
- Individuals who do not eat a balanced diet (children 👶🏻, individuals with poor digestion and absorption), alcoholics, smokers, individuals under frequent stress of any kind, individuals recovering and rebuilding tissue after illness.
Special suggestions: ✨
- Fat soluble vitamins are better absorbed when taken with high-fat foods. 🥑
- Consume vitamins with food, unless there is a specific reason to take away from food. •••
#nutritiontips #vitamins#vitamina#vitamind#vitamine#vitamink#fatsolublevitamins#nutritioncoach #nutritioncoaching #nutritionist #nutrition#healthyliving#healthful#supplements#supplementsthatwork #naturalhealing #natural#balancedlife#balanceddiet#balancedbody
Posted at: 2019-12-05 12:28:22
Enjoy the Journey. Appreciate the Progress. Celebrate the Win!
“𝐈 𝐣𝐮𝐬𝐭 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐟𝐞𝐞𝐥 𝐛𝐨𝐝𝐲 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭 𝐚𝐧𝐝 𝐥𝐨𝐨𝐤 𝐠𝐨𝐨𝐝 𝐚𝐠𝐚𝐢𝐧”😫
This is one of the biggest reasons why people want to make a change to their training, diet & lifestyle!
Yet a lot of the time you’re scared to admit it!😭
I’d say the vast majority of you train for this reason, to look better and to feel happier & more confident in yourself & your body!🙌🏽
I think this is a key driver to helping you to make changes and make amazing progress!✅
However, you’re not going to see results if you’re not willing to make some changes!❌
𝗜 𝗽𝗿𝗶𝗱𝗲 𝗺𝘆𝘀𝗲𝗹𝗳 𝗼𝗻 𝘀𝗲𝘁𝘁𝗶𝗻𝗴 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝘂𝗽 𝗮𝗻𝗱 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝗮𝗿𝗼𝘂𝗻𝗱 𝘆𝗼𝘂, 𝘆𝗼𝘂𝗿 𝗱𝗮𝘆 𝘁𝗼 𝗱𝗮𝘆, 𝘆𝗼𝘂𝗿 𝗽𝗿𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲𝘀 & 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 𝘀𝗼 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗯𝗲 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝗮𝗻𝗱 𝗲𝗻𝗷𝗼𝘆 𝘁𝗵𝗲 𝗽𝗿𝗼𝗰𝗲𝘀𝘀!
With that being said, you also have to be willing to make some changes that I know are going to have the biggest benefits for you!
These changes will enable you to lose fat/gain muscle and therefore feel happier and more body confident!🙌🏽
𝙁𝙞𝙣𝙙 𝙤𝙪𝙩 𝙚𝙭𝙖𝙘𝙩𝙡𝙮 𝙝𝙤𝙬 𝙄 𝙘𝙖𝙣 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 𝙖𝙣𝙙 𝙗𝙤𝙤𝙠 𝙮𝙤𝙪𝙧 𝙘𝙤𝙣𝙨𝙪𝙡𝙩𝙖𝙩𝙞𝙤𝙣 𝙛𝙤𝙧𝙢 𝙫𝙞𝙖 𝙩𝙝𝙚 𝙡𝙞𝙣𝙠 𝙞𝙣 𝙢𝙮 𝙗𝙞𝙤
𝙍𝙤𝙗@𝙧𝙤𝙗𝙯𝙖𝙣𝙙𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙘𝙤.𝙪𝙠⠀⠀⠀⠀⠀⠀⠀⠀⠀#onlinecoaching #strengthtraining#personaltraining#nutritioncoaching #fitness#training #lifting#fatloss#musclegain#weighttraining#coaching#igfitness#nutrition#flexibledieting#health#diet#cardio#onlinecoach#transformation#train#exercise#exercisedaily #healthy #food
Posted at: 2019-12-05 12:15:47
Carbs are not all bad! great post by @dietitian.rachelgoodman
In fact, they can be one of the best sources of energy since they digest slowly steadily release energy to help you get you through your day!
A better way to feel full is to add filling carbs in your snacks like loading up on whole grains, fruits, and veggies.
Have a great day!🌸
Tag a friend in the comments and Drop a “❤️” or double tap if you love this💪💪
FOLLOW @weightloss28day 📷 for the best daily nutrition & health tips 😊
Posted at: 2019-12-04 10:27:58
Hangover prevention 🤕 I’m going out this evening and as I’ve got older I use the adage “by failing to prepare, you are preparing to fail”
This quote probably wasn’t written about hangovers 😝but is very applicable. If you are planning to have a few drinks these tips can help minimize the impact the next day. .
📝 Choose one or two you think you can do to make it achievable for you
😴 Get a good night’s sleep the night before so you are starting with the best possible sleep reserves .
💧 Drink plenty of water during the day to ensure you start well hydrated - you are aiming for light straw coloured wee .
🍎 Get your 5-a-day and make nutritionally dense foods choices where possible prior to the event .
🍲Prior to going out, eat a good-sized balanced meal to keep the “wine munchies” at bay. If you are at an event where food will be served, I would still plan to eat prior to the event as food often takes a while to be served, or is beige party food that tends to not be that filling .
🍷 Be aware of how much you are drinking. To reduce this you could have a glass of water before your next drink, and try lower alcohol beers or alternate with non-alcohol alternatives. There are plenty to choose from these days. .
🧘♀️ Be mindful - so much alcohol is consumed mindlessly and being a *bit* more mindful of your sips can help slow the speed of consumption. Putting your glass down can also stop sipping on autopilot. When asked, consider if you really want another drink, or are just having one because its socially expected
. 🍕 Be aware of the “wine munchies” that strike - it may not be real hunger, but alcohol stimulates appetite and makes you crave more high fat, salty foods.** **Research: effects of alcohol on appetite and food intake (Caton et al, 2004)